Mediterranean Skillet Cod South Beach Diet Phase 1

Elevate your weeknight dinners with this vibrant Mediterranean Skillet Cod, perfectly crafted for Phase 1 of the South Beach Diet. This one-pan wonder combines tender, flaky cod fillets with a medley of bold Mediterranean flavors—juicy cherry tomatoes, tangy kalamata olives, briny capers, and a fragrant blend of oregano and paprika. Cooked to perfection in heart-healthy olive oil and finished with a sprinkle of fresh parsley and a squeeze of lemon, this nutrient-packed dish is both satisfying and keto-friendly. Ready in just 30 minutes, it’s a quick and easy low-carb meal that feels like a culinary getaway to the Mediterranean coast, without ever leaving your kitchen. Serve it as a light entrée for lunch or dinner and watch it become a new staple in your South Beach Diet rotation!

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 2 cups cherry tomatoes, halved
• 0.5 cup kalamata olives, sliced
• 2 tablespoons capers, rinsed and drained
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 4 cod fillets (skinless, about 6 oz each)
• 2 tablespoons fresh parsley, chopped
• 4 lemon wedges, for serving

Directions

Step 1

Heat the olive oil in a large skillet over medium heat.

Step 2

Add the minced garlic and sauté for 1-2 minutes until fragrant, being careful not to let it burn.

Step 3

Stir in the cherry tomatoes, kalamata olives, capers, dried oregano, paprika, salt, and black pepper. Cook for 5-6 minutes until the tomatoes have softened and started to release their juices.

Step 4

Pat the cod fillets dry with paper towels and season them lightly with a pinch of salt and pepper on both sides.

Step 5

Nestle the cod fillets into the skillet, spooning some of the tomato mixture over the top of each fillet.

Step 6

Cover the skillet with a lid and reduce the heat to medium-low. Allow the cod to cook for 8-10 minutes, or until the fish is opaque and flakes easily with a fork.

Step 7

Remove the skillet from the heat and sprinkle the chopped parsley over the cooked fish and vegetables.

Step 8

Serve the cod immediately with a wedge of lemon on the side for squeezing over the dish. Enjoy!

Nutrition Facts

Serving size	(1284.6g)

Amount per serving	% Daily Value*
Calories	963.7

Total Fat 56.0g	0%
Saturated Fat 8.7g	0%
Polyunsaturated Fat 2.7g
Cholesterol 172.0mg	0%
Sodium 3783.6mg	0%
Total Carbohydrate 37.8g	0%
Dietary Fiber 18.6g	0%
Total Sugars 14.1g
Protein 83.2g	0%

Vitamin D 800.0IU	0%
Calcium 271.8mg	0%
Iron 8.0mg	0%
Potassium 2823.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 51.0%

Protein: 33.7%

Carbs: 15.3%